Stress, sleep disturbances, our feelings that change shape during the day… These ailments, which at first glance seem to be present in everyone, a secretory protein called BDNF may be due to the deficiency.

Do not be afraid of the name BDNF, which is in our brains and the number of which varies from person to person, and what it does, because the benefits of this protein, which at first seem like a very scientific term, are in a language that we can all understand. Besides, in our brains The BDNF level strings are completely in our hands.† Let’s take a look at what BDNF is, which makes learning much easier and protects people from diseases like Alzheimer’s and Parkinson’s, its benefits and how to increase it.

What is BDNF?

BDNF stands for brain-derived neurotrophic factor. In the simplest terms, the purpose of BDNF is to develop nerve cells during their developmental stages. lead to the development and differentiation of and in adulthood these cells staying healthy is to provide.

If we don’t have a special interest in this topic, we may not have heard of BDNF, but it plays a key role in acquiring new skills, learning something new and being able to remember it. BDNF is also in our brains. also repairs damaged neurons and a significant lack of diseases such as Alzheimer’s and Parkinson’s leads to

Why is it important to keep the BDNF ratio high in the brain?

Having a large number of brain-derived neurotrophic factors in our brains has many benefits. As we mentioned earlier, high BDNF facilitates the learning processIt makes memories stick more firmly in our minds and makes it easier for us to acquire new skills.

When BDNF is low leading to the opposite of these benefitsIt makes learning very difficult and leads to diseases such as dementia, Alzheimer’s and Parkinson’s in the future. At the same time, BDNF deficiency, such as mood swings and depression can also cause nuisance.

Of course, it’s not possible to measure your BDNF level yourself, which requires doctors to look at your brain’s hypothalamus, but you can make small estimates based on how you feel during the day.

If you experience more than one emotional change during the day, if you are not willing to get out of bed when you wake up in the morning and if you quickly forget what you learned that day and don’t remember what you talked to, BDNF at low levels maybe looking. Of course, we recommend that you consult a specialist not to attribute all these symptoms to one cause and to clarify the problem you are experiencing.

How to increase the level of BDNF in the brain?

There are many ways to increase the level of BDNF in the brain, and most of these ways are like: looks like ways to increase gray matter in the brain. It is possible to increase BDNF levels by eating a healthy diet and exercising regularly, but let’s take a closer look at the specifics to look out for and the scientific evidence.

exercise regularly

The effect of regular exercise on the brain, and especially on the BDNF level, is a topic that has been directly researched by scientists. For example, a study by scientists from the University of Wroclaw in Poland To research BDNF levels of men who cycled regularly for 3 months noticeably increase lived.

Scientific studies in animals show that even the least strenuous exercise directly affects the level of BDNF in the brain. This animal study also shows that elevated BDNF levels minimizes signs of aging shows.

Eat omega-3 rich foods

A study focusing on the relationship between omega-3-containing foods and BDNF. Researchin the brains of people who consume omega-3 that low BDNF can return to normal levels reveals. For this reason, it’s helpful to include foods that you can easily find, such as walnuts, salmon, soybeans, and mackerel, in the foods you consume on a daily basis.

reduce sugar consumption

How harmful it is to consume more sugar than is necessary is something that is repeated time and again by all scientists. Although sugar paves the way for diabetes, it can cause cancer and weaken the body’s defense system. Of course, it should not be forgotten that it lowers the amount of BDNF in the brain. a made To research by sugar, one of the biggest reasons for the decline of BDNF in the brain someone. So, if you are determined to increase BNDF levels, you should minimize your sugar consumption as soon as possible.

Pay attention to magnesium and vitamin D levels in your body

According to studies by scientists magnesium and vitamin D deficiencyDirect acting with low BDNF content. As you can imagine, sunlight is the healthiest source of vitamin D and you have many options for increasing your magnesium levels naturally. Among these options: nuts, legumes, linseed and chia seeds such as foods.

Of course we should not be burdened with that, because magnesium and vitamin D are good for BDNF. We recommend that you exercise caution, especially when consuming foods that contain magnesium, because: excess magnesium can cause ailments such as depression and low blood pressure. can cause. For this reason, we recommend that you have a blood test before you decide to take supplements.

Be consistent with sleep patterns

A group of scientists from the University of Basel, Switzerland, together with the paper they published reveal that a healthy sleep pattern increases the level of BDNF in the brain. In addition, the same study has shown that the brains of people with a sleep disorder are called insomnia. BDNF level is very low shows.

A stable sleep pattern provides many benefits to our body and also increases the level of BDNF. These benefits include increasing dopamine and gray matter levels, protecting heart health and providing weight management. Long story short, there is more than one thing in your life that will work once you make your sleep more regular to increase BDNF levels.

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